Class is on Wednesdays at 6pm. The workouts will be posted. Additional workouts will be posted on Monday & Friday.

Training focus: Functional Strength, Power and Endurance.

Training Focus: Denali and GORUCK Challenge

We have a few people in our class that are training either to summit Denali or to complete a GORUCK Challenge on July 17 & 18. That strikes me as a good spring & summer training focus for everyone.

For those for whom Denali is just a pretty mountain and GORUCK a villain in an 80's fantasy film - here's what you'll get out of this: Possibly the best overall strength and conditioning in your life. Rock solid & tireless legs, robust joints and more real world strength then you thought possible at your age. (Whatever that happens to be.)

To be best prepared, bring a sturdy backpack. Ideally filled with bricks (4 for women/6 for men.) This is roughly 20# for women/30# for men. If you are actually training for Denali or GORUCK - go ahead and start getting used to a few extra pounds beyond that as well. You won't regret having trained harder.

If you don't have a pack or everything above just scares you - show up anyways. We can accommodate the packless. Fear eventually dissipate. Anyone that is willing to try is welcome - toughness is mostly mental anyways.

The specific training focus for the next few weeks is strength. We'll be following a modified version of Pavel's Power to the People protocol. Essentially:

- 3 lifts (deadlift, weighted pullup and military press.)

- 2 sets of 5 reps per lift. First set is 60% of your 1RM for all lifts. The second set is always 90% of weight of the first set. For each consecutive workout add a small amount of weight usually 5 to 10 pounds. (Deadlifts might add more.)

Feel free to post questions if you don't know a workout or exercise. Or catch me in class.

Monday, January 30, 2012

30 Jan Advanced Core (Obj:Strength & Power)

Warm up well

Muscleup Ladder 5 -1

4X (all hvy)
• KB Jumping Squat 6
• KB Pull Over Crunch :30

4X (all hvy)
• KB Hanging Clean 6 l/r
• KB Juggle Rows 6

• Sumo Toss & Squat 6
• Dbl Windmills 6 l/r

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